Runner's Corner

May 2007  ::  Index of issues

The Pre-Race Meal

May 2007 Runner’s Corner

Now that the racing season is in full swing and spring has finally arrived in Ohio, I want to help you choose the right pre-race meal to optimize your race day performance. Keep in mind that the pre-race meal should accomplish the following: (Williams, 2007; Manore et al., 2000; Clark, 2003)

• Allow the digestive system to be relatively empty at the start of the race
• Help avoid sensations of fatigue, hunger or lightheadedness
• Provide adequate carbohydrate supplies for the blood and muscles
• Provide an adequate amount of body water.

If you are competing early in the morning and only running a short distance such as 5km or less, you may or may not want to pre-race meal if you have consumed an adequate diet the night before. However, if you find you have been hungry or light-headed at the end of your race or if you are competing longer than 5km, then consider the following options:

1. Solid Pre-Race Meal Suggestions

These are particularly good for longer races such as half marathons and marathons where one is likely to deplete carbohydrate stores. Be sure to try these foods on a training day to be sure you can tolerate them and practice consuming them at the same time you would on race day. Foods that make good selections are:

• Banana or apple
• Toasted bagel or piece of bread or bowl of oatmeal (made with water not milk)
• Crackers or pasta
• Glass of water
• Small amount of jelly can be on the toasted bagel

These foods are all high in carbohydrates and devoid of fat and protein. If you tend to have reactive hypoglycemia from an all-carbohydrate meal, you can add a small amount of turkey breast or peanut butter if you are not allergic to slow down the hypoglycemic response. This meal should be consumed three to four hours before exercise and can help performance by maintaining blood glucose and glycogen.

2. Liquid Meal/Sports Bars for Pre-Race Meal

The availability of liquid meals such as slim-fast or ensure or sports bars (such as Cliff bars) may be an economical alternative in regard to time and money in providing distance runners a pre-race meal. Not only can these be quickly purchased, but the athlete can eat these foods within two to three hours of competition because they are assimilated quicker than solid meals (Williams, 2007). Be sure to read product ingredients to avoid food allergies and use only those products that are high in carbohydrates and low in fat while moderate in protein. You can also prepare your own liquid meal using the following formula which provides several servings (one quart) of a tasty liquid meal (Williams, 2007):

½ cup of water

½ cup of nonfat dry milk powder (omit for those allergic to dairy)

¼ cup glucose polymer

3 cups skim milk (or rice or soy milk for those who are allergic to dairy)

1 teaspoon of flavoring such as cherry or vanilla

You should keep a record of what foods work best for you and have a set routine of what you can eat prior to a race. If traveling out of town, it is best to bring your own pre-race foods to minimize illness and getting sick from different ingredients. Be sure also to avoid the following foods:

Foods to avoid

• Gas producing foods such as beans and broccoli
• Foods high in acid or fat that can lead to heartburn and acid reflux such as tomatoes, oranges, chocolate, dairy, and any fried foods such as French fried.
• Foods that have high-sugar content such as pop or candy with high fructose corn syrup.
• High sugar drinks and caffeine-containing beverages.

If you find the foods that work for you, the pre-race meal can help your race day performance and ensure you do not slow down from low sugar levels. Good luck in your races and happy eating.

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